AFJROTC Physical Fitness Test (PFT) Instructions

Transcription

1 AFJROTC Physical Fitness Test (PFT) Instructions Cadets must do at least 1 exercise in the following 5 categies f a total of 5 exercises Ensure cadet s Parental Consent Fms has been completed pri to testing Categy 1. Curl-ups Objective - To measure abdominal strength/endurance by maximum number of curl-ups perfmed in 1 Testing - Have student lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. Partner holds feet. Arms are crossed with hands placed on opposite shoulders and elbows held close to chest. Keeping this arm position, student raises the trunk, curling up to touch the outside of fearms and elbows to thighs and then lowers the back to the flo so that the scapula s (shoulder blades) touch the flo, f one curl-up. If a student must rest, they must rest in the up position. To start, a timer calls out the signal Ready? Go! and begins timing student f 1- The student stops on the wd stop. Scing - Bouncing off the flo is not permitted. The curl-up should be counted only if perfmed crectly. Categy 1a. Partial Curl-ups Objective - To measure abdominal strength/endurance by maximum number of curl-ups perfmed in 1 Testing - Have student lie on cushioned, clean surface with knees flexed and feet about 12 inches from buttocks. The feet are not held anched. Arms are extended fward with fingers resting on the legs and pointing toward the knees. The student s partner kneels behind with hands cupped under the student s head. The student being tested curls up, slowly sliding the fingers up the legs until the fingertips touch the knees, then back down until the head touches the partner s hands. To start, a timer calls out the signal Ready? Go! and begins timing student f 1- The student stops on the wd stop. Scing - Recd only those curl-ups done with proper fm. 1

2 Categy 2. Shuttle Run Objective - To measure speed and agility. Testing - Mark two parallel lines 30 feet apart and place two blocks of wood (2 x2 x4 ) similar objects (tennis balls) behind one of the lines. Students start behind opposite line. On the signal Ready? Go! the student runs to the blocks, picks one up, runs back to the starting line, places the block behind the line, runs back and picks up the second block and runs back across the starting line. Scing - Blocks (tennis balls) should not be thrown across the lines. Sces are recded to the nearest tenth of a second. Categy 3. 1-Mile Run/Walk Objective - To measure heart/lung endurance by fastest time to cover a 1-mile distance. Due to the extreme heat in some regions it maybe necessary to do this exercise in-dos early mning hours. Categy 4. Pull-ups Objective - To measure upper body strength/endurance by maximum number of pull-ups completed in 1 Testing - Student hangs from a hizontal bar with arms fully extended and feet free from flo, using either an overhand grasp (palms facing away from body) underhand grip (palms facing toward body). Small students may be lifted to starting position. Student raises body until chin clears the bar and then lowers body to full-hang starting position. Student perfms as many crect pull-ups as possible. To start, a timer calls out the signal Ready? Go! and begins timing student f 1- The student stops on the wd stop. 2 Testing - On a safe, one-mile distance, students begin running on the count Ready? Go! Walking may be interspersed with running. However, the students should be encouraged to cover the distance in as sht a time as possible. Scing - Befe administering this test, students health status should be reviewed. Also, students should be given ample instruction on how to pace themselves and should be allowed to practice running this distance against time. Sufficient time should be allowed f warming up and cooling down befe and after the test. Times are recded in minutes and seconds. Scing - Pull-ups should be done in a smooth rather than jerky motion. Kicking bending the legs is not permitted and the body must not swing during the movement.

3 Categy 4a. Right Angle Push-ups Objective - To measure upper body strength/endurance by maximum number of push-ups completed in 1 Testing - The student starts in push-up position with hands under shoulders, arms straight, fingers pointed fward, and legs straight, parallel, and slightly apart (approximately 2 4 inches) with the toes suppting the feet. Keeping the back and knees straight, the student then lowers the body until there is a 90-degree angle fmed at the elbows with upper arms parallel to the flo. A partner holds her/his hands at the point of the 90-degree angle so that the student being tested goes down only until her/his shoulders touch the partner s hand, then back up. If a student must rest, they must rest in the up position. To start, a timer calls out the signal Ready? Go! and begins timing student f 1- The student stops on the wd stop. Scing - Recd only those push-ups done with proper fm and in rhythm. Rationale Right angle pushups provide a good indicat of the range of strength/endurance found in children and youth, whereas some are unable to do any pull-ups. Pull-ups remain an option f those students at higher levels of strength/endurance. Categy 4b. Flexed-Arm Hang. Students who cannot do one pull-up want an alternative to the pull-ups right-angle push-ups may do the flexed-arm hang Objective - To measure upper body strength by maintaining flexed-arm hang position as long as possible. Testing - Using either an overhand grasp (palms facing away from body) underhand grip (palms facing toward body), student assumes flexed-arm hang position with chin clearing the bar. Students may be lifted to this position. Student holds this position as long as possible. Scing - Chest should be held close to bar with legs hanging straight. Timing is stopped when student s chin touches falls below the bar. Times are recded in minutes and seconds. 3

4 Categy 5. V-Sit Reach Objective - To measure flexibility of lower back and hamstrings. Testing - A straight line two feet long is marked on the flo as the baseline. A measuring line four feet long is drawn perpendicular to the midpoint of the baseline extending two feet on each side and marked off in half-inches. The point where the baseline and measuring line intersect is the 0 point. Student removes shoes and sits on flo with measuring line between legs and soles of feet placed immediately behind baseline, heels 8 12 inches apart. With hands on top of each other, palms down, the student places them on measuring line. With the legs held flat by a partner, the student slowly reaches fward as far as possible, keeping fingers on the measuring line and feet flexed. After three practice tries, the student holds the fourth reach f three seconds while that distance is recded. Scing - Legs must remain straight with soles of feet held perpendicular to the flo (feet flexed). Students should be encouraged to reach slowly rather than bounce while stretching. Sces recded to the nearest half-inch, are read as plus sces f reaches beyond baseline, minus sces f reaches behind baseline. 4

5 AFJROTC Physical Fitness Test (PFT) Tracking Sheet Categies Cat 1 Pick One Exercise Cat 2 Cat 3 Cat 4 Pick One Exercise Cat 5 Student Name Curl-Ups Partial Curl-Ups Shuttle Run (Seconds) One-Mile Run/Walk (Min/Secs) Pull-Ups Right Angle Push-ups Flex Arm Hang (Mins/Secs) V-Sit Reach (Inches) 5